Essay on Benefits and Side Effects of Manganese

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What is Manganese?
Manganese is a trace mineral necessary for the activation of body enzymes involved in the digestion and utilization of food and nutrients. Aside from

Manganese is a trace mineral that is vital to life. The human body contains about 15 to 20 milligrams of it. Most of it is found in the bones, with the rest distributed throughout the body in tissues like the pancreas, kidneys, liver, adrenal glands and pituitary glands.

Manganese aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones and plays a role in, calcium absorption, and blood sugar regulation. It also supports the immune system, and is involved in the production of cellular energy, reproduction. Manganese is helps activate key enzymes in protein and energy metabolism the formation of collagen, cholesterol fatty acid synthesis DNA and RNA production. Manganese is a component of the antioxidant enzyme manganese superoxide dismutase (MnSOD). Antioxidants such as MnSOD can neutralize free radicals and may reduce or even help prevent some of the damage they cause. Closely associated with copper and zinc, manganese also participates directly in the photosynthetic creation of oxygen from water.

Manganese Food Sources
Foods high in manganese • dark green leafy vegetables (broccoli, chard, collard greens, kale, mustard greens, romaine lettuce, spinach) • avocados• pineapple • raspberries • nuts (almonds, peanuts, pecans, walnuts).

Other manganese food sources include • bananas, blueberries, figs, grapes, kiwifruit, strawberries • blackstrap molasses • maple syrup • black pepper, cinnamon, cloves, coriander seeds, garlic, peppermint, thyme, turmeric •egg yolks • beets, carrots, sweet potato • asparagus • celery • leek...

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...50 Yrs 2.3* mg
Females older than 50 Yrs 1.8* mg
Males older than 50 Yrs 2.3* mg
Pregnant Women 14-18 Yrs 2.0* mg
Pregnant Women 19-50 Yrs 2.0* mg
Lactating Mothers 14-18 Yrs 2.6* mg
Lactating Mothers 19-50 Yrs 2.6* mg

These dosages are the minimum required per day to ward off deficiency. In therapeutic use of this nutrient, dosage is increased as necessary for the ailment, keeping in mind Manganese toxicity levels.

1 µg = 1 mcg = 1 microgram = 1/1,000,000 of a gram
1 mg = 1 milligram = 1/1,000 of a gram

* Indicates AI figures based on Dietary Reference Intake (DRI) figures

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